Course Outline for Physical Education Activity PLF3
Advanced Plyometric and Agility Training for Women

Effective: Spring 2018
SLO Rev: 01/25/2017
Catalog Description:

PEAC PLF3 - Advanced Plyometric and Agility Training for Women

0.50 - 2.00 Units

Designed for women who have completed the intermediate plyometric training course and want to continue to improve their agility and power output.
Prerequisite: PEAC PLF2.
0835.00 - Physical Education
Letter Grade Only
Type Units Inside of Class Hours Outside of Class Hours Total Student Learning Hours
Laboratory 0.50 - 2.00 36.00 - 108.00 0.00 36.00 - 108.00
Total 0.50 - 2.00 36.00 - 108.00 0.00 - 0.00 36.00 - 108.00
Measurable Objectives:
Upon completion of this course, the student should be able to:
  1. assess improvement in their core and leg strength utilizing the olympic lifts;
  2. perform an overhead squat correctly;
  3. perform a correct single leg deadlift;
  4. perform a double leg drop and a forward medicine ball toss;
  5. perform a single leg drop and medicine ball toss;
  6. demonstrate alternate leg bounding over small obstacles;
  7. single leg hopping over small obstacles.
Course Content:

Core and Strength Assessment Using the Olympic Lifts

Strength Training
1. Overhead Double Leg Squats with an Olympic Bar
2. Medicine ball Single Leg Squats
3. Double Leg backward medicine ball toss 
4. Single Leg backward medicine ball tose

 Plyometrics

1. Double leg drop and med ball toss
2. Single leg drop and med ball toss
3. Double leg box jump over an obstacle
4. Single leg box jump with a med ball toss
5. Double leg in depth jump and med ball toss
6. Single leg in depth jump and med ball toss
7. Alternate leg bounding over obstacles 
8. Single leg hops forward over small obstacles 
9. Single leg hopping to the side over a small hurdle 

Methods of Instruction:
  1. Demonstration/Exercise
  2. Hands-on Activities
  3. Group Presentations
  4. Written assignments
  5. Individual Performance
  6. One-on-one coaching
Assignments and Methods of Evaluating Student Progress:
  1. Demonstrate how to perform a double leg drop and forward medicine ball toss.
  2. Write a one page paper on the importance of speed when training for power.
  3. Discuss with the class training methods that can be done away from the gym to improve overall performance.
  1. Attendance
  2. Class Participation
  3. Class Performance
  4. Class Work
  5. Demonstration of practice and skills
Upon the completion of this course, the student should be able to:
  1. Explain and demonstrate a proper overhead squat using the Olympic bar.
  2. Demonstrate and explain the importance of speed when performing a drop and medicine ball toss.
Textbooks (Typical):
  1. McNelly, Edward (2016). Power Plyometrics Human Kinetics.
Abbreviated Class Schedule Description:
Designed for women who have completed the intermediate plyometric training course and want to continue to improve their agility and power output.
Prerequisite: PEAC PLF2.